Ronin Workout. Combat workout. Speed. Mobility. Power. Technique. Super Soldier Project.

Ronin Workout


The Ronin: Feudal Japanese Warriors Serving No Master


 

A Ronin was a Samurai warrior in feudal Japan without a master or lord.  A samurai could become a ronin in several different ways: his master might die or fall from power or the samurai might lose his master’s favour or patronage and be cast off. Ronin literally translates as “wave man,” so the connotation is that he is a drifter or a wanderer. It started as a term for serfs who had fled from their lords and become vagabonds, but over time, the word was transferred up the social hierarchy to rogue samurai. These samurais were seen as outlaws and vagabonds, men who had been expelled from their clans or had renounced their lords.

Ronin Workout. Combat workout. Speed. Mobility. Power. Technique. Super Soldier Project.
The Ronin, essentially ‘guns for hire’ they wandered the land selling their swords to the highest bidder. Honour? Pah Pay me my coin!!

 

Rulebreakers

For the Samurai caste if their master was killed or shamed (out of allegiance) the samurai was expected to commit ritual suicide.  This was how a samurai preserved his honour. It also served the society’s need to avoid revenge killings and vendettas, and to remove “freelance” warriors from circulation.

The masterless samurais who chose to ignore that tradition and continue living fell into disrepute. They still wore the two swords of a samurai, unless they had to sell them when they fell upon hard times. As members of the samurai class, in the strict feudal hierarchy, they could not legally take up a new career as a farmer, artisan, or merchant, (also most would have disdained such work).  As such they wandered the land, living as mercenaries and selling their skills to the highest bidder as bodyguards, soldiers and assassins.

 

Ronin ready for battle. Masterless Samurai. Super Soldier Project.
Yeah, I don’t think you can reason with this guy at this point.

 

The Ronin in Popular Culture

Japanese cinema has popularised the romantic image of the Ronin in films such as Lone Wolf and Cub, Seven Samurai, Yojimbo and more recently Thirteen Assassins.  A Ronin would have had all the training of their Samurai counterparts, but as per their desperate position would be (as an outlaw) more likely to break from honourable fighting and employ any method necessary to obtain victory.

The workouts below I put together with them in mind.  They are mainly leg-heavy workouts, given the Japanese warrior’s fantastic reputation for leaps and rapid attacks with their Katanas (Japanese Heavy swords).  A Ronin would undoubtedly have had incredible upper body strength, speed and mobilisation to wield their swords with the blink and you’ll miss it (as your head departs your shoulders) reputation that they are legendary for!

 

 


The Workouts


 

There are three workouts, which I have named after Ronin popular in modern pop culture ‘Yojimbo‘, ‘Zatoichi‘ and ‘Lone Wolf and Cub‘ Workouts.  Yojimbo can be done Monday and Friday with Zatoichi being undertaken on Wednesday, likewise the following week, Zatoichi can be undertaken Monday and Friday with Workout A to be done on Wednesday. Save Lone Wolf and Cub for Weekends!!

 

Ronin ready for battle. Masterless Samurai. Super Soldier Project.
Don’t run away from the workout! Get back in the fight!!

 

 


Yojimbo Workout


 

Equipment Required: A Sandbag, Dumbbell or Kettlebells (Various sizes if possible), battle ropes and a Plyo Box.

Set and Reps: We are aiming for 3 X rounds of this workout. 2 X rounds if you are a beginner. 4 X rounds if advanced. 12 X reps of each exercise before immediately moving onto the next. 15 seconds rest between rounds.

The Exercises:

1. Hindu Push Ups

2. Skater Jumps

3. Push Ups and Renegade Rows.

4. Depth Jumps

5. Ropes slams and waves.

 

Ronin Exercise. Ronin Workout. Functional Exercises. Total Body. Warrior Workouts. Super Soldier Project.

 

6. Alternating Crossover Lunge with DB’s

7. One Legged Burpee.

8. KB Halos.

9. Suicide Planks

10. Weight Plate Front raise and squat

11. Weighted Woodcutters.

 

Ronin Exercise. Ronin Workout. Functional Exercises. Total Body. Warrior Workouts. Super Soldier Project.

 

 


Ronin ready for battle. Masterless Samurai. Super Soldier Project.
Yojimbo. Turning up for the gym first thing before everyone else.

 

 


Zatoichi Workout


 

Equipment Required: A Sandbag, Dumbbell or Kettlebells (Various sizes if possible) and a Plyo Box.

Set and Reps: We are aiming for 3 X rounds of this workout. 2 X rounds if you are a beginner. 4 X rounds if advanced. 12 X reps of each exercise before immediately moving onto the next. 15 seconds rest between rounds.

The Exercises:

1. Spiderman press ups

2. Bulgarian split squats

3. One armed push ups

4. One armed inverted rows.

5. Resistance band – Targetting Anterior, Medial and Posterior Delts.

 

Ronin Exercise. Ronin Workout. Functional Exercises. Total Body. Warrior Workouts. Super Soldier Project.

 

6. Dumbbell jump squats and 1-minute sprints.

7. V-Ups.

8. DB jump lunges

9. Farmers walk on toes with DB’s

10. Bosu ball one leg deadlifts DB’s

 

Ronin Exercise. Ronin Workout. Functional Exercises. Total Body. Warrior Workouts. Super Soldier Project.

 

 

 


Lone Wolf and Cub Workout


 

Lone Wolf and Cub Workout. Warrior Workouts. Functional Training. Super Soldier Project.
The masterless Samurai Lone Wolf and his baby son. On the run from the Shoguns men.

 

Equipment Required: A Prowler sled and a sandbag.

Set and Reps: We are aiming for 3 X rounds of this workout. 2 X rounds if you are a beginner. 4 X rounds if advanced. 12 X reps of each exercise before immediately moving onto the next. 15 seconds rest between rounds.

 

1. Prowler push 4 X 50ms.

2. Sandbag lunges with rotation x 12 (each side).

3. Prowler push 4 X 50ms.

4. Sandbag overhead presses x 12 reps.

5. Prowler sprints 2 X 50ms.

6. Sandbag frog jumps with a sandbag on shoulders 2 X 25ms.

 

Ronin Exercise. Ronin Workout. Functional Exercises. Total Body. Warrior Workouts. Super Soldier Project.

 

7. Sandbag push-ups and drag through’s X 12 reps (6 each side).

8. Prowler push 4 X 50ms.

9. Sandbag Get Ups X2 then plyo box jumps X 10 reps (then repeat before moving on).

10. Sandbag one leg deadlifts X 12 reps (Each Side).

11. Sandbag triceps extensions. X 12 reps.

12. Prowler push 6 X 50ms.

 

Whichever workout you undertake

Remember to cool down and drink water!

 

 


Workout Complete!!


 

Ronin ready for battle. Masterless Samurai. Super Soldier Project.
Master? You have no master!!

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